Pickleball for Fitness: How Many Calories Does It Burn?

Performance Pickleball
Apr 30
2 min read

How Pickleball Compares To Running, Tennis, And Gym Workouts

When it comes to fitness benefits, pickleball holds its own. Recreational players can burn around 250 to 350 calories per hour, while competitive play – especially singles – can torch anywhere from 500 to 700+ calories per hour.

While running and tennis might edge it out in sheer calorie burn, pickleball offers something many high-intensity workouts don’t: a lower-impact, joint-friendly alternative that still challenges your whole body.

Calories Burned Based On Playing Intensity

The amount of calories someone burns during a game depends on the individual. For reference, a 68kg person burns an estimated 250-350 calories playing a casual or recreational game.

In a moderately intense session, with more movement, faster pace, and longer rallies, that same person will burn approximately 350-450 calories in an hour.

In a competitive, highly intense session, with even quicker movements and even longer rallies and matches, one can burn up to 600 calories in an hour!

Health Benefits: Cardio, Muscle Toning, And Flexibility

Your calorie burn depends heavily on how you play:

Casual games, especially doubles, usually involve lighter movement and social pacing. These sessions still offer health benefits but burn fewer calories – great for beginners or active recovery days.
More intense sessions, like competitive doubles or singles, involve constant movement, quick direction changes, and longer rallies. These types of matches seriously boost your heart rate and can burn calories on par with many cardio-focused workouts.
Focused practice or drills, like rapid volleys, footwork, and serving, offer a solid calorie burn, depending on how hard you push.

Pickleball Workout Tips For Maximum Calorie Burn

If you're looking to get the most fitness bang for your pickleball buck, here are a few simple tips:

Keep moving between points instead of standing still—pace around or do light footwork.
Play singles or high-intensity doubles to keep your heart rate up.
Incorporate drills before or after games to work on technique and conditioning.
Limit rest time between games or rounds when possible.
Use a fitness tracker to stay aware of how much you’re really burning—and to track progress over time.

Pickleball is more than a pastime; it’s a genuinely effective workout. With its combination of cardio, muscle engagement, and mobility work, it’s a smart and enjoyable way to stay in shape. Whether you’re looking to lose weight, tone up, or just stay active, pickleball offers a full-body fitness solution that’s fun and sustainable.

So lace up your court shoes, grab your paddle, and hit the court: your body (and your fitness goals) will thank you.